After 3 weeks of heavy training I like to take an “easier” week and drop my mileage, it gives my legs a rest and keeps my body and mind fresh for the tough training weeks ahead. I took a “set-back” week last week, dropping my runs from 5 to 4, cutting out speed/tempo sessions and significantly dropping my mileage from 29 to 18 miles. I carried on lifting weights during this time and had some tough sessions, but my legs are feeling super after the lower mileage week.
I started the week with a slow recovery jog of 4.35 miles on Monday to shake the legs out, it ended up being 10.18 pace which is on the quicker side for my recovery ones and I felt extremely comfortable which shows me that I am definitely improving. I started phase 2 of LiveFit, the workouts get seriously intense in this phase, much heavier weights and supersets make them more challenging. I did arms/abs and carried on with my cutting the rest breaks from 1 min to 30 secs to shorten the workouts.
On Tuesday I got in a brutal leg workout before work. It was so tough, loads of step ups (ugh), squats and lunges and I just knew I was going to be so sore! I had a 10 minute cycle after to cool down and did some hip opening yoga in the evening to loosen things up.
Wednesday was recovery jog day, and it was needed after that leg day, I was so sore! I did 4.22 miles on an early morning before work.
On Thursday I did another gentle 4.14 mile recovery run, my legs were still sore from the leg session! I did a LiveFit back workout which was a short but tough one. I did hip opening yoga in the evening to loosen up my legs for my long one of the week on Friday. I also picked up these baby’s after work:
The shock absorption on my old Asics 2170′s had totally gone, they were over 450 miles in, and around 8 months old so I upgraded to the Asics GT 2000. These weren’t in the colours I wanted, but they were more reasonable so I had to weigh that up! They are a little more snug fitting than the 2170′s and narrower, but they are comfy and they feel much better than my worn out ones!
I switched my long run to Friday as the forecast looked bad for the weekend and we were doing a full day trip to Northern Ireland on Sunday. I took out my new runners for a spin, took it slow and easy, did 6.25 miles in 1.06. It was bloody freezing out there, I don’t think it is vest weather early in the morning any more! How quickly have the temperatures dropped?! I did a short LiveFit shoulders workout before work.
On Saturday I did my final weight workout of the week:chest/abs. I definitely did not save the best until last. This was savage, I actually felt sick after it! I cycled for 15 minutes to cool down and try and recover ha!
Yesterday we went to Northern Ireland to visit the Giant’s Causeway, it was supposed to be a rest day, but we actually ended up doing a lot of walking, it was really beautiful though, a few miles along some coastal paths and the weather was perfect too!
That is the state of our shoe rack right now, and they are all mine. Running shoe problem?!
All in all it was a pretty active week, but I am feeling pretty good and refreshed at the start of this week. I had a fantastic 7 mile tempo run this morning, which gave me loads of confidence and made me pretty excited about the next 3 weeks of training- ready to work extra hard!!
My runger has been completely out of control the last few days, I am hungry all the freaking time, and nothing satisfies it, it’s ridiculous!
How do you satisfy the runger?
What was your best workout this week?